1 serving (200 grams) contains 230 calories, 12.0 grams of protein, 5.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
270.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 41.2 g | 14% | |
| Dietary Fiber | 9.4 g | 33% | |
| Sugars | 4.7 g | ||
| protein | 14.1 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Red lentils curry
Red lentils curry, or 'Masoor Dal' in South Asian cuisine, is a hearty, spiced dish traditionally prepared with red lentils simmered in a mix of onions, tomatoes, garlic, and an array of spices like turmeric and cumin. A staple in Indian, Pakistani, and Bangladeshi diets, this plant-based dish offers a rich source of plant-based protein and dietary fiber. Red lentils are low in fat, while being abundant in crucial nutrients such as iron, magnesium, potassium, and B vitamins like folate. One serving (around 1 cup cooked) delivers approximately 17g of protein, 15g of fiber, and provides 37% of the daily recommended intake of iron, making it an excellent choice for vegan and vegetarian diets.
Health Benefits
- High in plant-based protein (17g per cooked cup), supporting muscle repair and overall growth.
- Rich in dietary fiber (15g per cooked cup), promoting digestive health and reducing cholesterol levels.
- Excellent source of folate (approx. 90% DV per serving), essential for DNA synthesis and red blood cell formation.
- Contains iron (37% DV per serving), aiding in oxygen transport and preventing anemia.
- Loaded with magnesium and potassium, which support heart health by regulating blood pressure.
Dietary Considerations
Selection and Storage
Store dry red lentils in a cool, dry place for up to a year in an airtight container. Cooked lentils should be refrigerated in an airtight container and consumed within 3-4 days.
Common Questions About Red lentils curry Nutrition
Is red lentils curry high in protein?
Yes, red lentils curry is a good source of plant-based protein. One cup of cooked red lentils provides about 18 grams of protein, making it a great option for vegetarians and vegans looking to meet their protein needs.
Can I eat red lentils curry on a low-carb or keto diet?
Red lentils curry is not an ideal choice for a keto diet because red lentils are relatively high in carbohydrates. One cup of cooked red lentils contains about 40 grams of carbohydrates, making it unsuitable for strict low-carb or keto plans. However, it can fit into a regular or moderate low-carb diet if portions are controlled.
What are the health benefits of red lentils curry?
Red lentils curry is rich in fiber, protein, and essential nutrients such as folate, iron, and magnesium. It supports digestive health due to its high fiber content, promotes heart health, and provides sustained energy. It's also naturally low in fat and cholesterol-free, adding to its nutritional benefits.
What is the recommended portion size for red lentils curry?
A standard portion size of red lentils curry is about one cup (approximately 200-250 grams), which provides around 230 calories, 18 grams of protein, and 15 grams of fiber. Adjust portion sizes based on your overall calorie needs and dietary goals.
How does red lentils curry compare to other legume-based dishes?
Red lentils cook faster than most other legumes, such as chickpeas and black beans, and have a softer texture that blends well in curries. Nutritionally, they are comparable, offering similar protein and fiber content, but red lentils are lower in fat and slightly higher in certain nutrients like folate.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
